Progressive Mile Repeats

Workout - Progressive Mile Repeats

• 0.0mi @ 8'30''/mi
• 0.0mi @ 7'00''/mi
• 1min 15s rest
• 0.0mi @ 6'50''/mi
• 1min 15s rest
• 0.0mi @ 6'40''/mi
• 1min 15s rest
• 0.0mi @ 6'30''/mi
• 1min 15s rest
• 0.0mi @ 8'30''/mi

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Seth James DeMoor covers Nike Pegasus 35 Turbo Mile Repeats on Pavement. Here’s what you need to run the session. The original video has the full breakdown.

Key points

• Train mile repeats on the surface you’ll race on (pavement for road races) for specific adaptation.
• New to hard surfaces? Keep pavement sessions to 3-5 miles to avoid overuse injuries like stress fractures.
• Start with a 3-mile easy run to prep your muscles, especially in cold weather.
• Use a ramped pattern across the five repeats: start easy, push hardest on mile 3, hold that on mile 4, then ease back on the final.
• Rest 60-90 seconds between repeats with easy jog or walk. Dress in layers, bring a headlamp in low light, and wear a hat in cold weather.
• Watch for plantar fasciitis. The Pegasus 35 Turbo has a somewhat rigid feel underfoot but delivers solid shock absorption.

Workout example

Warm-up: 3 mi easy
Repeat set: 5 × 1 mi on pavement
  - Mile 1 - 5:15 (easy start)
  - Mile 2 - 5:18 (slightly faster)
  - Mile 3 - 5:06 (hardest effort)
  - Mile 4 - 5:24 (hold the hard pace)
  - Mile 5 - 5:17 (relaxed finish)
Rest: 60-90 sec jog/walk between each mile
Cool-down: 1-2 mi easy

Adjust the mile times to your recent race pace, or use the Pacing app to set effort levels.

Closing note Try this progression on your own runs, adjust to your fitness, and record the effort in the Pacing app to inform later training.

References

• Nike Pegasus 35 Turbo Mile Repeats on Pavement - YouTube (YouTube Video)